5 [ (1000 at 22) + (500 at 24) + (250 at 26) + (250 at 28)] / 5 = 5 x 2000m
To windy so I joined Amanda on the erg. She came up with the above workout which was kind of hard work. I thought I would be fresher after a day off. On the other, I didn't get as much sleep as I needed last night.
The workout didn't bother my calf at all and it felt better after.
My calf tightened up over the course of the day as I did chores and errands.
On Monday I tweaked the outside upper part of my right calf. On wed it felt good trotting around the gym. Usually it does better orienteering than on the road. Thus I was hopeful it would be fine for the weekend.
The nav was generally easy and I was using good technique so I never had any issues; generally ok with my route choices as well. I was running with a patient effort and initially without an issue. On the way to c5 I started feeling a little tightness. I tried to be careful with my gait and effort level to not aggregate it. It looked like I would make until leaving c15 when the *inside* of my right calf locked up hard. Walked the rest. Oh well. Went to massage envy in the afternoon hoping for a miracle. Doubt it but maybe calf repair fairies will come in the night.
Otherwise nice day for running and I always like running at Shawnee.
Eased a bit on some of weights and the intensity of the erg pieces to help me go the distance. Cut the CD to 5 min because I had had enough. Overall, solid workout. I was certainly tired but I was still solid at the end and not dragging.... ok, dragging just a little.
2 [ 4/1 + 3/1 + 2/1 + 1/1 + 1/1]
Windy with a dash of breezy so no rowing. Good workout. Working but not too hard. My splits were quite good. Lisa did this with me and that certainly helped the time go by faster..
Still windy and cool. Kept it easy. Today I have aching traps and rhomboids on the right side.